WOD - 09/16/2020

12th State CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Push Press (E2MOM x 6 )

6 Reps

Comp:@ 60 – 65% 1 RM

Sport: @ Light to Moderate Weight

Fitness

Metcon (2 Rounds for weight)

E2MOM x 6 Alt (3 Each)

1. 12 DB Push Press

2. 12 Renegade Rows Each Arm
Record the Weight Used for Each Exercise

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Men: Jump to 24

Fitness : Choose Weight

Bike = 1,000 m

Home WOD

Metcon (2 Rounds for weight)

E2MOM x 6 Alt (3 Each)

1. 12 DB Push Press

2. 12 Renegade Rows Each Arm
Recored weight used for each exercise

Metcon (Time)

3 Rounds

400m Run or 90 Jumping Jacks

12 DB Deadlift Each Arm

21 Box Jumps